Comparing Nutrients in 5 ounces Tangerine Juice VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tangerine Juice	5%	4%	91%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Tangerine Juice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.1% 61kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	19.4% 14g	4.87% 3.53g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.56% 1.86g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	1.27% 0.71g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Tangerine Juice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.77% 7.1μg	4.6% 18.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44mg	36% 32.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.23% 0.18mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerine Juice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	3.94% 0.035mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.54% 0.28mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.052mg	6.47% 0.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.83% 20mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerine Juice VS Cooked Ripe Red Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Tangerine Juice versus 5 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tangerine Juice vs Cooked Ripe Red Tomatoes:

• 5 ounces of Tangerine Juice have 1.7 times more Vitamin B1 and 1.4 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While 5 oz of Cooked Ripe Red Tomatoes contain 1.8 times more Vitamin A, 5.3 times more Vitamin B3, 1.9 times more Vitamin B6, 2.6 times more Vitamin B9, 4.3 times more Vitamin E and more Vitamin K than Raw Tangerine Juice.
• Both Tangerine Juice and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Tangerine Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Tangerine Juice as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tangerine Juice vs Cooked Ripe Red Tomatoes:

• 5 oz of Cooked Ripe Red Tomatoes contain 3 times more Copper, 3.4 times more Iron, 2.8 times more Manganese and 2 times more Phosphorus than Raw Tangerine Juice.
• Both Tangerine Juice and Cooked Ripe Red Tomatoes contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Tangerine Juice lack sufficient amounts of Magnesium and Manganese
• Both Raw Tangerine Juice as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tangerine Juice have 2.5 times more Carbohydrate and 4 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Raw Tangerine Juice as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein in five ounces.